Date post: | 29-Dec-2015 |
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The writing on the wall…
Make a note of your starting body fat and where you store it.
Determine priority section(s) from questionnaire. Total all sections for an overall stress load (low,
mod, high). Make note of Coach Chris’ individual instructions
for you. Follow lecture action steps plus coach’s specific
recommendations.
Insulin Sensitivity
Gut Health
Inflammation
Food QualitySleep
Hydration
Detoxification
The Primal Approach
“No-Carb Boot Camp” Males <15% - N/A, 15-20% - 2 weeks, >20% four weeks Females <16% - N/A, 16-22% - 2 weeks, >22% four weeks
Avoid all high glycemic and starchy carbs Allowable carbs include:
Thin-skinned berries, citrus, and non-starchy vegetables Have a “carb day” on the final day of your boot camp
then carbs should be consumed either everyday, every other day or once every 3-5 days depending on BF.
Insulin Sensitivity
Insulin Sensitivity
Emphasize meat-based proteins and non-starchy carbs at each meal
Emphasize high quality fats at each meal Meat and Nut Breakfast Don’t skip meals. Eat every 3-5 hours.
Insulin Sensitivity, cont.
Insulin Sensitivity
Meat and Nut Breakfast Guidelines First thing that touches your mouth in the
morning sets up your neurotransmitters for the rest of the day.
Strive for 20-30g of meat-based protein/meal Follow a 4-5 day rotation for protein and nuts Nuts must be raw. Consider soaking. Substitute berries or citrus 1-2x/week for
variety.
Insulin Sensitivity, cont.
Insulin Sensitivity
The gut’s role in your overall health and performance cannot be overstated.
Primary function – digestion & absorption of nutrients while maintaining a barrier between intestinal contents and blood stream.
Immunity – 70% of your immune system is housed in the gut.
Flora - aid digestion and immunity Peptides/hormones/neurotransmitters made in gut.
Gut Health
Gut Health “All disease begins in the gut.”-Hippocrates
Gut Health, cont.
Signs and Symptoms of Gut Dysfunction:
Lower abdominal bloating Frequent loose stools or
diarrhea Constipation Acid reflux, indigestion Burping/belching after meals Poor zinc levels Intense sweet cravings Feeling heavy after a meal
Gas Headaches, especially after meals Weight gain, difficulty losing
weight, especially in your mid-section
Itching in nose, ears, rectum Muscle/joint ache Memory issues or difficulty
concentrating Poor skin quality Waking up at night Fatigue or sluggishness Low energy throughout the day
Gut Imbalance
Gut HealthPoor food
qualityMalnutriti
on
Toxins
Food Sensitivity
Dysbiosis / Fungus
Low Stomach
Acid
Stress
Improve and maintain healthy flora Proper elimination diet Tightening of the inter-epithelial junctions Rebuild mucosal lining Retard propagation of inflammatory and
autoimmune signaling pathways via nutritional and pharmacologic means
Improving Gut Health
Gut Health
Eliminate all grains, dairy, nuts, eggs, soy, beans, and legumes for a minimum of 4 weeks, although 8-12 weeks is recommended depending on severity of gut issues.
Nightshades?? White potatoes, eggplant, tomatoes, and peppers, both the
eye-watering chilies and the sweeter bell peppers. The list of edible nightshade plants also includes any spices made from peppers, like paprika, red pepper flakes, and cayenne pepper (although black pepper is a different plant).
Most veggies should be cooked/softened. Consume homemade bone broth DAILY! See recipe on GP
site.
Improving Gut Health
Avoid NSAIDs Proper elimination diet Get to bed on time and sleep throughout the
night. Fish oil, fish oil, fish oil!!! Lime and sea salt shot each morning Green smoothies, daily
Lowering InflammationInflammatio
n
If you can’t pronounce a word on the label, DO NOT EAT IT!
If a caveman didn’t have access to it, DO NOT EAT IT!
If it’s enriched or fortified, DON’T EAT IT!
The longer the shelf life the worse it is for you.
Avoid the “White Devils” White sugar White flour Table Salt Pasteurized Dairy
Food Quality MattersFood
Quality
Soy is for dorks! Especially beware of high fructose corn
syrup, partially hydrogenated oils, ‘natural’ flavors, artificial flavors, food colorings, preservatives, additives, etc.
Avoid GMOs Eat organic whenever possible. Local is best. Eat wild, free-range meat whenever possible. Drink clean, filtered water or spring water
ONLY.
Food Quality, cont.
Food Quality
Body’s primary time to detoxify and repair. Sleep in a bat cave. Eliminate as much radiation/EMS as possible. Keep room cool. Carbs in the evening is best. Wind down in the evenings.
Gratitude log, reading, etc. Supplements that facilitate better sleep
UberMag Plus with Tryptophan RestroRem Serenity 2.0 Zen Mag
See sleep protocol for more details.
Sleep
Sleep
A 1% drop in hydration affects everything from brain function to VO2 max.
“The solution to pollution is dilution.” Meet a water goal
1 gallon/day MINIMUM Filtered or spring water. Use glass, not plastic Add a pinch of sea salt, lime or lemon for
flavor and better absorption.
Hydration
No-Carb Boot Camp for improved insulin sensitivity Re-introduce carbs in 2-4 weeks.
Meet a protein goal. Perfect the Meat and Nut Breakfast.
Follow Anti-Fungal Diet for 4-8 weeks Improve food quality (>50% goal). Dial in sleep. Consume 1 gallon of water a day. Choose a supplement protocol that meets your
health needs.
Summary